Toad Swimming Skill, Heavenly Ring Skill, Earthly Ring Skill, Human Ring Skill: A Series of Bionic Kung Fu
Toad Swimming Skill
In ancient times, the golden toad was considered a mythical beast. This exercise imitates the swimming motion of a toad, hence the name "Toad Swimming Exercise." Because the main movement involves the hands drawing small circles back and forth in front of and below the body, resembling two small rings, it is also known as "Small Ring Exercise."
I. Method
(I) Preparatory stance: The inner sides of the legs are pressed together, the feet are together, and the ankles are close together; the five fingers of both hands are placed at the sides; the chin is tucked in and a smile is on the face.
(II) Starting Position: Bend and raise both arms along the sides of the body, with fingers together and close to the sides of the breasts. Bend your knees, tuck in your abdomen, and retract your neck, assuming a squatting posture. Slightly lift your heels, placing your weight on the Yongquan acupoints on the soles of your feet. Next, extend both arms forward and draw a complete circle from the inside out to the left and right sides of your chest, returning to the starting position, like a frog swimming. While performing the arm movements, coordinate with straightening your legs, lifting your chest and abdomen, extending your neck, and sticking out your buttocks. Repeat the arm circles 16 times in total.
II. Function
This exercise not only improves flexibility, slims the waist, and aids in weight loss, but its neck-stretching and retracting movements, reminiscent of a turtle's probing, also demonstrate unique effectiveness in preventing and treating dizziness, neck stiffness, hand tremors, head shaking, neurasthenia, insomnia, and forgetfulness. It is particularly ideal for those recovering from a prolonged illness who are unable to engage in other activities, serving as a supplementary exercise.
Tianhuan Gong
This movement involves drawing large circles with both hands above the head, using the upward-facing palms to draw in the yang energy of the heavens, hence the name "Heavenly Ring Exercise." If the practitioner is elderly or disabled and cannot adapt to the Heavenly Ring Exercise, they can practice the Earthly Ring Exercise instead.
I. Method
(I) Preparatory stance: Separate your legs, shoulder-width apart, with your shoulders hanging down naturally and your fingers slightly bent.
(II) Starting posture: Raise both arms from the front, palms down, and when they are level with the shoulders, turn the palms up and draw a large circle above the head from left to right, a total of 4 times. Then draw in the opposite direction from right to left 4 times.
II. Key Points for Performing Work
When drawing large circles, bend your waist as far back as possible, but keep your center of gravity forward. Use your waist to drive your arms in the circle; do not straighten your legs, but bend them slightly to facilitate rotation; your eyes follow your hands, and your head follows your arms. Beginners should move slowly.
III. Functions
This exercise aims to regulate the functions of the lungs, chest, heart, and kidneys, and can prevent and treat conditions such as pigeon chest, hunchback, and sagging breasts in women.
Earth Ring Gong
This movement involves drawing large circles with both hands in front of the chest, using the downward-facing hands to draw in the earth's yin energy, hence the name "Earth Ring Exercise." This exercise is especially suitable for the elderly and those who are weak.
I. Method
(I) Preparatory stance: Separate your legs to shoulder width, place your hands in front of your chest with palms down and the backs of your hands parallel to your breasts.
(II) Starting Position: Lean slightly to the left, extend both hands forward to the left front, and simultaneously step half a step forward with your left leg to the left front, extending your hands forward as far as possible to form a lunge position. Then, draw a horizontal circle with both hands from left to right in front of your chest, while your legs correspondingly bend from a forward lunge to a backward lunge, and your body also shifts from leaning forward to leaning to the right and backward. Repeat this circle 8 times. Then, bring your left leg back and switch to your right leg, drawing circles in the opposite direction with both hands 8 times. Do a total of 16 repetitions.
II. Key Points for Performing Work
When your hands sweep across your chest, your waist should rotate accordingly; when drawing circles, exert all your strength to ensure a perfect circle.
III. Functions
Earth Ring Skill is actually a supplementary skill to Heaven Ring Skill, and its effects are the same as those of Heaven Ring Skill.
Human Environment
The characteristic of this movement is that the hands alternately rotate in circles in five directions: east, south, center, west, and north, while the movement of the feet resembles the Chinese character "四" (four), hence the name "Human Circle Exercise." Because this exercise requires swift and silent movements, like a cat or a tiger, it is also called "Cat and Tiger Exercise."
I. Method
(I) Preparatory stance: Stand with feet shoulder-width apart, knees slightly bent, arms hanging down, body relaxed, eyes looking forward, face with a smile, mindful of youth, and attitude serene.
(2) Starting Posture: Raise both hands naturally forward, palms facing each other at the Laogong acupoints, to the Shenting acupoints on the top of the head. Then, separate the hands to the left and right, palms facing upwards. Immediately afterward, shift the body weight to the right leg, step the left foot half a step to the left, and slightly raise the right heel, turning 45 degrees to the left. Simultaneously, turn the body to face left. Lower both hands in a circular motion from above to the left and right sides, bending the waist and body. When the hands reach the Yangguan acupoint above the left knee, bring the palms together and raise them upwards, correspondingly extending the body upwards and shifting the weight to the right leg. When the palms reach the Tanzhong acupoint at the chest, rotate the shoulder axis once. Then, bring the ten fingers together upwards, bending the elbows into a triangle, assuming a worship posture. Next, open the palms and draw an arc forward and upwards, leaning the body forward and shifting the weight onto the legs. This completes the movement on the left (eastward) side.
Next, shift your weight to your right leg, turn your body 90 degrees to the right, and step forward with your left foot, the movement resembling the Chinese character "人" (person). Then, lower both hands from above to the left and right sides in a circular motion; simultaneously, bend at the waist, lean forward, and shift your weight onto your front leg. When your hands are above your knees, bring your palms together and move them upward, extending your body upward accordingly, shifting your weight to your right leg. When your palms reach your chest, rotate your shoulder axis in a circle, bring your fingers together and move them upward, bending your elbows into a triangle, assuming a bowing posture. Then, open your palms and draw an arc forward and upward, leaning forward and shifting your weight onto your left leg, like a cat pouncing. This completes the circular motion in front (facing south).
Next, shift your weight to your right leg, bring your left foot in and step to the left, the movement resembling the Chinese character "人" (person), with both feet in the starting position. Separate your hands from above and draw circles downwards to the left and right sides. At the same time, bend your waist and bend your body. When your hands reach the Xuehai acupoint on the inside of your knees, bring your palms together and move them upwards, stretching your body upwards accordingly. When your palms reach your chest, rotate your shoulder axis once, bring your ten fingers together and move them upwards, bending your elbows into a triangle, assuming a worship posture. Then, open your palms and draw an arc forward and upward, like a cat pouncing. This completes the circular movement in the middle position.
Next, slightly lift the left heel and turn 45 degrees to the left, shifting the body weight onto the left leg. Then, turn the body 90 degrees to the right, bringing the right foot in and taking a half step forward to the right, the movement resembling the Chinese character "人" (person). Then, turn the left heel 45 degrees to the left again, and lower both hands from above to the left and right sides in a circular motion. At the same time, bend over and bend the body. When both hands reach above the right knee, bring the palms together and move them upward, stretching the body upward accordingly, shifting the weight onto the left leg. When the palms reach the chest, rotate the shoulder axis once, bring the ten fingers together and move them upward, bending the elbows into a triangle, assuming a bowing posture. Then, draw an arc forward and upward with the palms together, leaning the body forward and shifting the weight onto the right leg. This completes the circular motion to the right (i.e., to the west).
Next, slightly lift the left heel and turn 45 degrees to the left, shifting the body weight to the left leg. Bring the right foot back and step to the right, then turn the body 90 degrees, the movement trajectory resembling the Chinese character "人" (person). The left heel then turns 45 degrees to the left. The hands separate from above and fall to the left and right sides in a circular motion. At the same time, bend over and lean forward, shifting the body weight to the right leg. When the ten fingers of both hands move downward to above the right knee, bring the palms together and move upward, stretching the body upward accordingly, shifting the weight to the left leg. When the palms reach the chest, rotate the shoulder axis once, bring the ten fingers together and move upward, bending the elbows into a triangle in a worship posture. Open the palms and draw an arc forward and upward, leaning the body forward, shifting the weight to the right leg, like a cat pouncing. This completes the circular motion in the rear (north direction).
Next, slightly lift your left heel and turn 45 degrees to the right, then step out to the left with your right foot, moving in a "human" pattern. Your body then turns 90 degrees to the left, and your left heel continues to turn 45 degrees to the right, as does your right heel. Your body then turns 90 degrees to the left, and your hands fall down from your sides, naturally ending the movement.
II. Key Points for Performing Work
When raising both hands upwards at the starting position, concentrate, slightly reveal the upper teeth, smile, and have bright, piercing eyes, like a cat or a tiger. When shifting the position of the feet forward, backward, left, and right in the center, the orientation must be accurate, and the steps should be steady, continuous, agile, and silent, as light as a cat. When turning and bending the body in a circular motion, coordinate with the smooth movement of the waist and abdomen for accuracy. This exercise is best practiced in a fresh and quiet environment; practicing under the bright moonlight will enhance its effectiveness. This exercise can be practiced several times, but each session should not exceed 20 minutes. The practice method is the same for men and women, but pregnant women should avoid practicing it.
III. Functions
Human Ring Exercise is a set of exercises designed based on the theories of Yin and Yang and the Five Elements, combined with the body's essence, energy, and spirit. It is believed to nourish the body, strengthen the foundation, and promote longevity. Practical experience has shown that regular practice of this exercise can improve physical and mental health, make one walk as lightly as a cat, enhance memory, and has a rejuvenating effect on the elderly. The twisting, stepping, and back-sitting movements of this exercise directly stimulate the autonomic, sympathetic, and parasympathetic nervous systems, regulating and improving the function of the nervous system. The rising, falling, opening, and closing of the hands, as well as the bending and stooping movements, stimulate the Ren meridian in the front of the body, the Du meridian in the back of the body, the Dai meridian in the waist, and numerous acupoints on the three Yang and three Yin meridians of the hand. This promotes the smooth flow of Qi and blood through the three Yang and three Yin meridians of the foot, effectively preventing and treating bone hyperplasia of the cervical, thoracic, and lumbar vertebrae, as well as kidney deficiency with sweating, nephritis, numbness in the limbs, lung disease, chest tightness and fullness, pleurisy, hepatitis, borborygmus, and breast diseases. The groin-clamping and squeezing movements during the twisting motion stimulate the reproductive organs (scrotum, testicles, spermatic cord in men, vagina, ovaries, and uterus in women), regulating and improving the secretion of sex hormones. This has remarkable effects on treating various male and female sexual defects and preventing masturbation habits in young men and women. Because the functions of the nervous and endocrine systems are regulated and improved, it also plays a significant role in preventing the occurrence of cancer.